speed Block 3

Sharpen the Blade

Race sharpening. Shorter, faster reps. Hill sprints in warmups. Taper week 3. A-race 5K June 14.

26 May 2026 — 15 Jun 2026

Sessions

0/21

Run Volume

25-38km/week (3 runs, tapering to 15)

Bike Volume

5-7hrs/week

Actual km

0.0km

Goals

● 5K pace feels automatic
● 200m @ 36-38sec (3:00-3:10/km) effortless
● 3km time trial: sub 10:30
● A-race 5K: 17:00-17:15 (stretch: sub-17)

Success Metrics

3km time trial Target: < 10:30 (3:30/km)

pending

200m reps Target: 36-38sec (3:00-3:10/km) relaxed

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A-race 5K Target: < 17:30 (stretch: 17:00)

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Race execution Target: Even or negative split

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Sessions

26 May bike

Zwift — moderate ride 70min Z2: - Include 3x2min Z3 - Final speed block. Stay fresh.

· 70min Z2 · Easy bike to start the week.

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27 May key

TRACK — race simulation WU: 2km easy + drills + 4x10sec hill sprint (any incline — MAXIMAL) 3km time trial @ 3:28-3:32/km: - Even pace. Don't go out in 3:20. - This is your dress rehearsal 5min full recovery (walk/jog) 3x400m @ 76-78sec (3:10-3:15/km) - 90sec jog recovery - Practice closing speed CD: 2km easy

11km · 3km @ 3:28-3:32 / 400m @ 3:10-3:15/km · Hill sprints fire up the nervous system. Then RACE the 3km. Get a time.

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28 May bike

AM: Easy spin 40min Z1 PM: Strength 35min (maintenance) Strength: - Jump squats 3x4 - Single-leg hops 3x6/leg - Core circuit 2 rounds - Light and snappy — no fatigue

· 40min Z1 + 35min strength · Maintenance. Keep the nervous system sharp.

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29 May key

Threshold + speed WU: 2km easy + 4x100m strides SET 1 — Threshold: 2x2km @ 3:55-4:05/km - 3min jog recovery between - Controlled, rhythmic breathing SET 2 — Speed: 4x200m @ 37-39sec (3:05-3:15/km) - 200m walk recovery - Quick feet, relaxed upper body CD: 2km easy

12km · Threshold: 3:55-4:05 / 200m: 3:05-3:15/km · Threshold builds race stamina. 200s keep the top-end alive.

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30 May bike

Zwift race — short crit format 20-30min race: - Go hard - Practice surging and recovering - Race mentality: don't sit in, attack + 15min WU, 10min CD

· Race effort · Racing is a skill. Practice it.

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31 May steady

Long run — last big one Segment 1: 12km @ 5:00/km Segment 2: 3km @ 4:30-4:35/km Segment 3: 2km @ 4:15-4:20/km Segment 4: 1km @ 4:00/km (CLOSING SPEED) Total: 18km Prove you can close hard when tired

18km · 5:00 → 4:00/km · Last long run. Finish fast. That's the whole point.

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1 Jun bike

Long ride — easy 2.5hrs Z2: - Outdoor, scenic route - No effort, just enjoy - Recovery from long run

· 2.5hrs Z2

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2 Jun bike

Easy spin 60min Z1-Z2: - Flat, easy - Freshen up for track

· 60min Z1-Z2

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3 Jun key

TRACK — pure speed WU: 2km easy + drills + 4x10sec hill sprint (SNAP) MAIN: 8x400m @ 78-80sec (3:15-3:20/km) - 200m jog recovery (keep under 90sec) - RELAX: drop shoulders, unclench hands - These should feel FAST but smooth CD: 2km easy

10km · 400m @ 78-80sec (3:15-3:20/km) · Hill sprints wake up fast-twitch. Then SPEED. Relax your face.

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4 Jun bike

AM: Easy spin 30min Z1 PM: Strength 30min — LAST SESSION Strength: - Bounds 3x6 - Plyo lunges 3x8 - Core circuit 2 rounds - This is it. Light and fast.

· 30min Z1 + 30min strength · Last strength session of the cycle.

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5 Jun key

Race-pace lock-in WU: 2km easy + 4x100m strides 2km @ 3:28-3:30/km (5K race pace) - This should feel FAMILIAR now - Even breathing, relaxed stride 3min jog 1km @ 3:22-3:25/km (slightly faster) - This is your kick pace CD: 2km easy

9km · 2km @ 3:28-3:30 / 1km @ 3:22-3:25/km · Feel race pace. Lock it in your body. This is what 17:15 feels like.

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6 Jun bike

Easy spin 45min Z1: - Short, easy - Taper starting

· 45min Z1 · Less volume now. Trust the fitness.

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7 Jun steady

Reduced long run 12km @ 5:00-5:10/km - All easy - No fast finish - Just comfortable running

12km · 5:00-5:10/km · Taper long run. Shorter. No heroics.

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8 Jun bike

Easy ride 90min Z2: - Outdoor, enjoy - Stay loose

· 90min Z2

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9 Jun bike

Easy spin 45min Z1: - Short and easy - Don't overthink race week

· 45min Z1 · Race week. Trust the work.

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10 Jun key

TRACK — final sharpener WU: 2km easy + drills + 4x10sec hill sprint (EXPLOSIVE) MAIN: 4x200m @ 36-38sec (3:00-3:10/km) - 200m walk recovery - SHORT. FAST. DONE. + 2x400m @ 78sec (3:15/km) - 200m jog recovery CD: 2km easy Leave speed in the legs. Not fatigue.

7km · 200m @ 36-38sec (3:00-3:10/km) / 400m @ 3:15/km · Last hard session. SHORT and SHARP. You should feel FAST not tired.

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11 Jun yoga

Yoga — gentle 25min: - Light movement - Hip openers - Breathing - Visualization

· 25min

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12 Jun bike

Easy spin 30min Z1: - Just move - Stay off your feet otherwise

· 30min Z1 · 2 days to race.

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13 Jun easy

Pre-race shakeout 3km easy jog + 4x100m strides (smooth, not maximal) + 2x200m @ 3:28/km (race pace — feel it) That's it. Done. Go home.

3km · Easy + strides + 2x200m @ race pace · Touch race pace. Sleep by 10pm. Lay out kit. Set 2 alarms.

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14 Jun race

A-RACE: 5K WU (45min before gun): - 2km easy jog - Dynamic drills - 4x100m strides (building to race pace) - 2x200m @ 3:28/km - Stay warm until start RACE PLAN: - km 1: 3:28-3:30 (PATIENCE — don't go 3:20) - km 2: 3:28 - km 3: 3:28 (halfway — check in, stay relaxed) - km 4: 3:26-3:28 (start building) - km 5: EVERYTHING (3:20-3:25 if you can) Target: 17:15 (stretch: sub-17:00) CD: 2km easy jog

9km · 3:28/km → kick at km5 · THIS IS YOUR DAY. Even splits. Don't panic if km1 is 3:32. Stay patient. Attack km 4-5. You've done the work.

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15 Jun rest

REST Celebrate. Rate the race 1-10. What worked? What didn't? If sub-17:30: 10K block next. If not: adjust and try again in 4 weeks.

· You did it. Whatever the time says.

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